The upright row can help you build strong shoulders. However, if not done correctly, it can cause injury. Here’s how to perform the strength training exercise safely.
Looking for an upper body workout routine? Try the vertical row. This exercise works various muscle groups, including the shoulders, arms and upper back. You can use equipment like a dumbbell or kettlebell to perform this strength training exercise. This can be a great addition to your fitness routine, especially if you want to strengthen your shoulders and improve your posture. But you need to follow the right techniques to make sure you don’t hurt yourself. Focus on controlled, coordinated movements while performing this exercise to improve optimal muscle strengthening and reduce the risk of injury.
What is vertical row?
It is an effective exercise for developing and strengthening shoulder muscles. It is one of the most commonly performed exercises to strengthen the shoulder muscles (deltoids) and upper back muscles (trapezius), according to a study published in the Strength and Conditioning Journal in 2011. All the shoulder muscles are used during this type of exercise. “These muscles include the anterior and medial deltoids (shoulder muscles), as well as the upper trapezius and rhomboid (upper back), biceps and forearm muscles,” explains the conditioning expert physics Aman Puri.
This strength and conditioning exercise is performed by lifting a weight vertically in front of the body to shoulder height or higher. The arms are kept relatively close to the torso during this exercise.
What are the benefits of standing rowing?
Here’s how this workout program can help you:
- This exercise helps develop and strengthen the entire shoulders and improve upper back strength. Strengthening the shoulder muscles by performing this exercise helps improve their mobility and relieve stiffness.
- This exercise also contributes to shoulder muscle hypertrophy (cell growth), especially when performed with progressive lifting of weight.
- Strengthening the upper back and shoulder muscles also improves upper body posture and sports performance, which requires upper body strength such as powerlifting, tennis and boxing.
- Using dumbbells and barbells, this exercise helps improve grip strength. “It is useful for performing different facelifts,” explains the expert. There is also a link between grip strength and death. In a 2023 study, published in Bordershigher grip strength was associated with fewer deaths among people with more than three comorbidities.
How to do the standing row?
Here’s how to perform the exercise safely:
- To perform this exercise, stand with your feet shoulder-width apart and aligned.
- Grab a weighted barbell with your arms fully extended and shoulder-width apart. If you are a beginner, do not use weights while doing this exercise.
- Make your back straight, then bend your knees slightly forward.
- Start by pulling the rod toward your chin or chest by raising both hands and bending your elbows in a backward motion. Keep them higher than the wrists when lifting the equipment.
- Slowly bring the equipment toward your thighs and repeat.
You can do 8 to 10 repetitions with 3 to 4 sets of exercises, suggests the expert.
Common mistakes to avoid
Avoiding the following mistakes during this exercise can help overcome the risk of unintentional injury:
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- Lifting excessive weight: Gaining excess weight can lead to muscle strain, joint or bone damage, and nerve damage, which can lead to poor posture. Lifting heavy weights with the upright row should be done by experienced people, according to a study published in the Current Assessments in Musculoskeletal Medicine reviewed in 2018.
- Higher elevation or swinging motion: Pulling your elbows too high can put unnecessary pressure on your shoulder. “A controlled movement instead of a swinging movement reduces the risk of sudden tension in the shoulder muscles,” explains the expert.
- Handle positioning: Holding the bar too close or too far away can strain your elbows or wrists. A grip slightly inward from shoulder width can prevent the deltoids and traps from being fully engaged and can cause shoulder pain.
- Shrug your shoulders: Try to keep your shoulders stable, as the shrugging motion can shift focus from the targeted muscles and increase the risk of injury or sprain.
What are the variations of the vertical row?
1. Upright Dumbbell Row
Carrying dumbbells instead of barbells can be an easier variation for lifting upright rows. It allows better and more comfortable movements for beginners. “This can be beneficial for those who practice single-handed or unilateral barbell lifting,” says Puri.
2. Row of vertical cables
You can use dumbbells or barbells to do this exercise to strengthen your shoulders. You can also opt for a vertical cable row that uses a cable machine, so it provides a smooth, controlled movement. “This increases the strength and coordination of the targeted muscles during exercise,” says Puri.

3. Kettlebell Upright Row
This vertical row variation is performed using a kettlebell weight. You need to hold it with both hands while you do the bodybuilding and bodybuilding exercise. “This can be beneficial for improving upper body strength,” says Puri.
4. Vertical row of boards
Beginners should avoid this upright row variation as it is an advanced and difficult form of exercise. “It’s all about adding a plank movement at the end while lowering the weight of the dumbbell or kettlebell down,” shares the expert.
Who should avoid the vertical row?
The upright row is a popular shoulder strengthening exercise among fitness enthusiasts, but some people should avoid it.
- People with a history of back, shoulder, elbow, or wrist injuries should limit themselves to this exercise, especially when lifting heavy weights. “This can lead to reduced mobility or cause joint deformation, especially for those who lift weights,” explains the expert.
- Elderly people, especially those with joint problems, should avoid it as there may be risks of injury.
The upright row can help improve grip strength, strengthen shoulders, and improve posture. But do a little warm-up to avoid muscle tension or the risk of joint injuries. Also, increase the weight gradually rather than going straight to heavy weights.
Related FAQs
Is a vertical row better than a curved row?
The upright row and bent over row are considered strength training exercises. The main difference between them is the muscles they target and the supporting position. The upright row focuses on the shoulder muscles, while the bent-over row targets the back muscles more because it is performed in a horizontal position compared to the upright row which is performed vertically.
Is the upright row better than the overhead press?
Although the upright row targets the front and side deltoids, these muscle groups are worked harder than in the overhead press. The overhead press targets a variety of muscles, including the front, side, and rear deltoids, as well as several muscles like the pecs and triceps. So, upright rows can be used for isolated muscle strengthening, but not as compound strengthening exercises.
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